It’s a Saturday morning, and you just finished your morning 8-mile bike ride – awesome!
Your friends call you and ask if you want to go out and get drinks at lunch at a local restaurant, but you only have 20 minutes to get ready and leave.
This is definitely not enough time to shower and eat, so you shower and run out the door.
When you get to the bar, you have two beers with your lunch – no water or your normal protein shake post bike ride.
Little do you know, alcohol can interfere with many aspects of the recovery process.
Beverages containing greater than or equal to 4% alcohol can increase urine output, delaying recovery from a dehydrated state.
In addition to this, muscle growth and repair can potentially be inhibited because muscle protein synthesis is not being stimulated properly, due to alcohol consumption.
These things prolong the recovery period from your bike ride and don’t allow you to recover fully before your next training session.
In addition to this, muscle protein synthesis is reduced after exercise if alcoholic beverages are being consumed.
This means that your ability to make proteins to rebuild the muscle you used for your bike ride decreases.